WARM UP
100 SINGLES 10 BAR SWINGS 10 PUSH JERKS 10 GOOD MORNINGS ENDURANCE CHALLENGE #3 WOD "DT" 5 ROUNDS FOR TIME: 12 DEADLIFTS 9 HPC 6 PUSH JERKS
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WARM UP
100 SINGLES 10 PUSH JERKS 10 GOOD MORNINGS 10 FRONT SQUATS WEIGHTLIFTING TECHNIQUE (6 MIN) OHS WOD 2 CYCLES: 3 MIN AMRAPS OHS HPC HPS (3 MINUTE REST BETWEEN CYCLES) WARM UP
10 PUSH PRESS 10 GOOD MORNINGS 10 DEADLIFTS 10 FRONT SQUATS ENDURANCE "SALLY" PARTNER WOD AMRAP 15 MIN DEADLIFT HOLD, 135# EACH: 5 CLEAN & JERKS TOGETHER: 5 BURPEES 5 KB SWINGS CASH OUT 20 BACK SQUATS WARM UP
100 SINGLES 10 PUSH PRESS 10 BOX JUMPS WEIGHTLIFTING 3-2-1 CLEAN & JERKS WOD "FIGHT GONE BAD!" 3 ROUNDS FOR REPS (REST 3 MIN AFTER EACH RD): - CLEAN & JERKS - SDHP - BOX JUMPS, 24" - PUSH PRESS, 75# - ROW (1 CALORIE=1 REP) WARM UP
2 ROUNDS: 100 SINGLES 10 PUSH PRESS 10 BAR SWINGS WEIGHTLIFTING TECHNIQUE (6 MIN) CLEAN & JERK WOD AMRAP 16 MIN 50 SINGLES EACH ROUND 1,2,3... CLEAN & JERKS FRONT SQUATS WARM UP
200 SINGLES THEN 2 ROUNDS: 10 PUSH PRESS 10 STEP UPS WEIGHTLIFTING TECHNIQUE (5 MIN) OHS / FRONT SQUAT WOD FOR TIME: 5 ROUNDS 50 SINGLES 10 OHS / FRONT SQUATS 10 BOX JUMPS WARM UP
200 SINGLES 50 KB SWINGS 50 GOBLET SQUATS WEIGHTLIFTING AMRAP (3 MIN) POWER CLEANS WOD EMOM (20 MIN) 40 SINGLES 4 KB SWINGS 4 GOBLET SQUATS CASH OUT 10 BAR BURPEES WARM UP
ROW 500M THEN 2 ROUNDS: 10 PUSH PRESS 10 BAR LATERAL JUMPS WEIGHTLIFTING 3-2-1 BACK SQUAT WOD 21-18-15-12-9-6-3-1 SUMO DEADLIFT HIGH PULLS BAR LATERAL JUMPS WARM UP
10 KB SWINGS 10 PUSH PRESS ROW 500M ENDURANCE TABATA ROPES 40 SINGLES 30 DOUBLES 20 HIGHS WOD AMRAP 12 MIN 5 KB SWINGS 3 PUSH PRESS 1 FRONT SQUAT WARM UP
10 BAR SWINGS 10 PUSH PRESS ROW 500 M ENDURANCE TABATA ROPES 40 SINGLES 30 DOUBLES 20 HIGHS WOD AMRAP 15 MIN 5 PUSH PRESS, 95# 3 HPC, 95# 1 BAR BURPEE |
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